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Zucchini Slice Roll Ups

  • Prep Time: 25 minutes

  • Cook Time: 35 minutes

  • Total Time: 60 minutes

  • Skill Level: Intermediate

  • Recipe Intensity: Medium (involves slicing, making a batter, and rolling)

  • Serves: 4-6 people

  • Lasts: Stores beautifully in the fridge for up to 3 days. Can be frozen for up to 1 month (reheat from frozen in a covered oven).


Ingredients

For the Zucchini Ribbons & Prep:

  • 3-4 medium-large zucchinis (about 1.2 lbs / 550g total)

  • 1 teaspoon salt

  • 1 tablespoon olive oil (for greasing)

For the Savory Slice Filling:

  • 6 large eggs

  • 1 cup (100g) grated cheddar cheese (sharp works well)

  • 1 cup (150g) grated carrot

  • 1 small brown onion, finely diced

  • 5 slices bacon, finely chopped (or 1/2 cup ham)

  • 1 cup (75g) almond meal (or breadcrumbs if not low-carb)

  • 1/4 cup (60ml) milk of choice

  • 1/4 cup fresh parsley, finely chopped

  • 1/4 cup fresh chives, sliced

  • 2 cloves garlic, minced

  • Salt and freshly ground black pepper to taste

For the Optional Tomato Topping:

  • 1/2 cup (125ml) passata or sugar-free pasta sauce

  • 1/2 cup (50g) extra grated cheese (mozzarella or a blend)

Equipment

  • Mandoline slicer or a sharp vegetable peeler

  • Large mixing bowls (2)

  • Clean kitchen towel or paper towels

  • 9×13 inch (23x33cm) baking dish

  • Whisk

  • Skillet/frying pan


Instructions

Step 1: Prepare the Zucchini Ribbons

  1. Wash and trim the ends off the zucchinis. Using a mandoline or a vegetable peeler, slice the zucchinis lengthwise into long, thin ribbons (about 1/8 inch / 3mm thick). Stop when you reach the seedy core.

  2. Place the ribbons in a colander set over a bowl. Sprinkle with 1 teaspoon of salt and toss gently. Let them sit for 15-20 minutes. This crucial step draws out excess water, preventing a soggy final dish.

  3. After resting, use your hands to squeeze the zucchini ribbons firmly in small batches over the sink, or press them between layers of a clean kitchen towel to remove as much liquid as possible. Set aside.

Step 2: Make the Filling

  1. While the zucchini drains, preheat your oven to 350°F (180°C). Lightly grease your baking dish with olive oil.

  2. In a skillet over medium heat, cook the chopped bacon until crispy (about 5-7 minutes). Add the diced onion and grated carrot, cooking for a further 5 minutes until softened. Add the minced garlic and cook for 1 more minute until fragrant. Remove from heat and let cool slightly.

  3. In a large mixing bowl, whisk the eggs and milk together until well combined.

  4. Stir in the almond meal, grated cheese, parsley, chives, and the slightly cooled bacon/onion/carrot mixture. Season well with pepper (you likely won’t need extra salt due to the bacon and cheese). This is your slice filling.

Step 3: Assemble the Roll Ups

  1. Lay a single zucchini ribbon flat on a clean surface. Place 1-2 tablespoons of the filling mixture at one end of the ribbon, spreading it thinly along the length.

  2. Gently roll the zucchini ribbon around the filling, creating a neat roll. Place it seam-side down in the prepared baking dish.

  3. Repeat with the remaining ribbons and filling, packing the roll-ups snugly together in the dish. You should have enough filling for all ribbons.

Step 4: Bake to Perfection

  1. For a simpler version, place the dish directly in the preheated oven and bake for 30-35 minutes, or until the rolls are set and the tops are golden.

  2. For the Saucy Version: Before baking, spoon the passata or pasta sauce evenly over the top of the roll-ups. Sprinkle with the extra 1/2 cup of cheese. Bake as directed.

Step 5: Serve & Store

  1. Remove from the oven and let cool for 5 minutes before serving. This allows them to firm up slightly.

  2. Garnish with extra fresh herbs if desired. Serve warm with a side salad for a complete meal.

  3. To Store: Allow leftovers to cool completely. Store in an airtight container in the refrigerator for up to 3 days. Reheat in a microwave or a covered oven at 300°F (150°C) until warm.

  4. To Freeze: Place cooled roll-ups in a single layer on a baking sheet to flash freeze. Once solid, transfer to a freezer-safe bag or container. Reheat from frozen in a covered oven at 350°F (180°C) for 20-25 minutes.


Nutritional Information (Per Serving, based on 6 servings, without optional topping)

  • Calories: ~310 kcal

  • Total Carbohydrates: 8g

  • Dietary Fiber: 3g

  • Net Carbs: 5g

  • Protein: 20g

  • Total Fat: 23g

  • Saturated Fat: 7g

  • Cholesterol: 215mg

  • Sodium: 480mg

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